Gnc Testosterone Nugenix Review

Gnc Testosterone Nugenix Review

Nugenix Ultimate is a so-called 'testosterone booster' supplement that's been formulated with a range of ingredients including plant extracts and minerals.

Available to buy at: www.amazon.com

It's a dietary supplement that contains a range of popular ingredients, and it's available to buy online from stores such as Amazon and GNC.

Before we start to take a closer look at Nugenix Ultimate, we want to make a few key points about the supplements found in this category.

It's important to realise that most of the products in this category have not been proven to 'boost' T-levels themselves.

They are usually simply food supplements which contain a number of ingredients, each of which may (or may not) bring a potential benefit to the table.

Editor's note: The content on this website is meant to be informative in nature, but it should not be taken as medical advice. Our articles and the products featured in them are not intended for use as diagnosis, prevention, and/or treatment of health problems. Always speak with a certified medical professional before making any changes to your lifestyle, diet, exercise routine, and/or taking any supplements.

The purpose of this article is for us to take a detailed look at Nugenix Ultimate from all angles, paying particularly close attention to the facts about this supplement, including the ingredients and their doses.

So, now that we have covered the introductions, it's time to start taking a closer look at Nugenix Ultimate in a bit more detail.

• Nugenix Ultimate – The Basics
• The Ingredients
• How To Take It
• Price and Where To Buy
• Side Effects
• Nugenix Ultimate Reviews
• Anything Else To Consider?
• Is This The Best Supplement For Me?
• Conclusion – Our Final Thoughts

Nugenix Ultimate – The Basics

As we have already mentioned, Nugenix Ultimate is a so-called 'testosterone booster' supplement that's been designed with a range of ingredients such as Amino Acids and Plant Extracts.

It's available to buy online from outlets such as Amazon.com and GNC, and it comes in a black bottle containing 120 tablets.

The Nugenix brand of supplements are made by a company called Adaptive Health, and they seem to be very popular products amongst customers.

The product description on the Amazon.com listing says that this supplement has been formulated to be one of the "strongest, purest and most powerful" formulas out there when it comes to products in this category.

The listing on Amazon also says that this supplement contains a blend of eight key ingredients designed to help support you on your health and fitness journey.

The Nugenix Ultimate supplement is available for around $65 on Amazon.com, and at the time of writing, the product had around 560 reviews from customers on the retailer website.

The product description on the official Amazon listing says that this supplement has been specifically formulated with "potent, premium nutrients", each of which may bring some support and beneficial effects on your health and fitness journey.

The marketing material on Amazon also says that Nugenix Ultimate contains a "unique combination of high-quality nutrients" in its formula for maximum benefits and positive effects.

The description on Amazon goes on to point out that the Nugenix Ultimate supplement does not use a proprietary blend, and that there are no hidden ingredients in the formula.

So, it all sounds pretty positive so far. Generally speaking, though, it's best not to read too much into what manufacturers say about their own products.

Instead, it's usually a good idea to take a close look at the ingredients formula to see what is actually inside each capsule.

So, with that in mind, let's start taking a closer look at the Nugenix Ultimate Testosterone ingredients formula.

The Ingredients

Let's begin this part by taking a closer look at the actual label of Nugenix Ultimate.

Bear in mind that this label was shown on Amazon.com at the time of writing, but you should always check the label of any product you purchase, as formulas may vary from what is shown on this page.

The Nugenix Ultimate Testosterone ingredients formula, as shown on Amazon.com at the time of writing

As you can see for yourself and as mentioned above, Nugenix Ultimate does not use a proprietary blend, and this means that the doses of every ingredient are shown on the label.

This is generally a positive thing, as it means that we know the precise doses of each of the active ingredients, and this allows for a bit more research into the substances, and provides added transparency.

Let's now take a closer look at some of the main ingredients in the Nugenix Ultimate Testosterone formula.

• D-Aspartic Acid – D-Aspartic Acid is an amino acid present in neuroendocrine tissues of invertebrates and vertebrates, including rats and humans. It's one of the most commonly-used ingredients for a supplement in this category, and each serving of Nugenix Ultimate (four capsules) contains 3000mg of D-Aspartic Acid.

• Fenugreek – This is an extract from a seed which is a common ingredient in dishes such as curries. It's rich in some useful nutrients and is commonly found in the top products in this category. Each serving of Nugenix Ultimate contains 700mg of Fenugreek Seed Extract.

• Epimedium Extract – This is another plant extract ingredient in the Nugenix Ultimate formula. The Epimedium Extract in this supplement provides 20% of the active ingredient Icariin.

• Stinging Nettle Extract – This is another fairly common ingredient in supplements in this category. It's a plant extract which comes from the root of the Stinging Nettle plant, and each serving of Nugenix Ultimate contains 300mg.

• Maca – This is another plant extract – and this time it comes from the root of the Maca plant, which is also know as Lepidium Meyenii. Each serving contains 200mg of Maca Root Extract.

• Mucuna Pruriens – This is yet another herbal extract in the Nugenix Ultimate formula. It comes from the seed of the Mucuna Pruriens, also known as Velvet Bean, plant.

• Eurycoma Longifolia – This is an extract which comes from the root of the Eurycoma Longifolia plant, which is also known as Longjack. Each serving of Nugenix Ultimate contains 150mg of Eurycoma Longifolia Extract.

• Boron – This is an important mineral that is a common ingredient in supplements of this type. Each serving of Nugenix Ultimate contains 10mg of Boron.

All in all, the Nugenix Ultimate Testosterone supplement contains a range of popular ingredients that are commonly found in products in this category, and the doses of each of the substances are clearly shown on the labe.

How To Take It

It's important that you carefully read the entire label of any supplement you're thinking of taking, as the directions may differ from those shown on this page.

At the time of writing, the suggested use directions shown on Amazon.com were as follows:

The directions on Amazon.com say that adults should take four tablets every day with a glass of water. They also suggest that the supplement should be taken on an empty stomach, at least 30 minutes after your last meal, before working out.

The instructions shown on Amazon.com also said that Nugenix Ultimate should be used continuously for up to four weeks, followed by a 2-4 weeks off period, and that the supplement should be combined with a "strength training" program.

Price and Where To Buy

As mentioned above, one bottle of Nugenix Ultimate currently costs around $65.95 if you're buying it from Amazon.com in the US.

The Nugenix range of supplements is available to buy from the official website, and from some other online retailers such as Amazon.com and GNC.

Side Effects

It is always best to speak to your doctor before taking a new supplement or making any major lifestyle changes.

As mentioned above, it's also important that you carefully read the entire label of any supplement you're thinking of taking, including all of the ingredients, warnings and directions.

There are a number of warnings shown on Amazon.com about this supplement.

They say that the supplement must only be used as directed.

They also say that you should consult a healthcare practitioner if you have a serious medical condition or use any medications before using this product.

The listing on Amazon.com also says that this product should not be taken by women and that it's for adult use only. It also says that you must discontinue use two weeks prior to surgery.

As mentioned above, it's important to carefully check the label of any supplement you purchase and read all of the safety information that comes with it.

Nugenix Ultimate Reviews

We took a look on Amazon.com to see what some customers were saying about the Nugenix Ultimate supplement.

At the time of writing, this supplement had an average rating of 3.9 out of 5 stars from a total of 565 reviews.

One happy customer left a five-star review and said that they were delighted with the supplement and that it was "outstanding".

One of the more negative reviews came from somebody who left a two-star rating and said that they didn't feel that the supplement was worth the money they paid for it.

Anything Else To Consider?

As we have mentioned above, you should consult your doctor before taking any new dietary supplement or making any major lifestyle changes.

Food supplements are not intended to replace a varied, balanced diet and a healthy overall lifestyle.

It's best not to regard the supplements in this category as 'magic pills' that will work without any effort on your part.

Sticking to a good diet, following a sensible exercise plan and getting enough restorative sleep are three key things that you can do to help improve your health overall.

Is This The Best Supplement For Me?

Nugenix Ultimate is a popular supplement that contains a lot of popular plant extracts and other commonly-used ingredients for products in this category.

If you're interested, you can check out our updated guide to some of the leading supplements in this category by following the link shown below.

Conclusion – Our Final Thoughts

That brings us to the end of our look at the Nugenix Ultimate supplement.

We've walked you through some of the key things to bear in mind about this product, and we've also covered the ingredients formula and reviews.

It's a popular supplement that's been formulated to provide doses of a number of plant extracts, many of which are commonly found in supplements in this category.

Gnc Testosterone Nugenix Review

Source: https://www.thesportreview.com/health-and-fitness/nugenix-ultimate-testosterone-review/

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Soft Low Carb Diet

Soft Low Carb Diet

Signs of Low Testosterone

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Testosterone is a hormone that exists in both males and females of the human species. In men, testosterone is responsible for the proper functionality of the sexual and reproductive systems. It also plays a role in other functions of the human body, including:

• Maintaining bone density
• Promoting muscle strength
• Production of red blood cells
• Promotion of sex drive
• Healthy fat distribution in the body

Not only does testosterone play these important roles in the male body, but it does so in the female body as well. Women, however, possess lower levels of this hormone than do men. When women have too much testosterone, they can suffer conditions such as male pattern baldness and other adverse developments.

Common Symptoms

While having too much testosterone can be problematic, too little testosterone can lead to deterioration of health. Since testosterone plays a crucial role in the production and development of sperm, for men, low testosterone can lead to infertility.

For men, a healthy testosterone level is between 270-1070 ng/dL (nanograms per deciliter). The average level would be around 679 ng/dL.

Some of the symptoms of low testosterone in men are:

• Gaining significant fat
• Muscle depletion
• Hair loss
• Erectile dysfunction
• Development of larger than normal breasts
• Lethargy

For women, healthy testosterone levels are around 15-70 ng/dL. Symptoms of low testosterone in women include fatigue, sleep disruption, low sex drive, loss of bone density, and weight gain.

Causes of Low Testosterone

Testosterone levels tend to drop in men as they age. According to scientific studies, the peak stage for testosterone for a man occurs at around the age of 20, and then gradually decreases.

However, when testosterone drops below the healthy levels, this can be disruptive to the individual's health system.

Certain problems may contribute to this reduction of testosterone to levels that are considered unhealthy. Such problems include but are not limited to the following:

• Pituitary tumors
• Hormonal disorders
• Castration or testicular injury
• Side effects from taking opiate analgesics and other medicines that reduce testosterone

For women, some of the causes of low testosterone are menopause, problems with the ovaries or health problems with the adrenal glands.

How to Tell If You Are Suffering from Low Testosterone

Because the symptoms of low testosterone are often shared with those of other medical disorders, it can be hard to know if you have low testosterone.

If you have been feeling sluggish and unable to sleep lately, you might be suffering low testosterone. However, other tell-tale signs could be a low sex drive, mood swings, and memory loss or other cognitive disorders.

To diagnose low testosterone, you will need to visit a doctor who will review your symptoms and conduct tests to assess your situation. The doctor will likely conduct a blood test to check your testosterone level. He or she may also do MRI tests or other diagnostic tests to check for tumors and hormonal problems.

Conditions Associated with Low Testosterone

Certain diseases and conditions can make you more likely to experience low testosterone. These include kidney disease, type 2 diabetes, HIV/AIDS, high cholesterol, obesity, heart problems, and metabolic syndrome.

While the exact link between these conditions and low testosterone is not completely understood, one may make you more susceptible to the other. In particular, a weakening of your body's ability to regulate and fight disease seems to result in the body producing less testosterone.

Treatment Options for Low Testosterone

There are several treatment options for curing low testosterone. First, if there's an underlying condition such as tumors and other diseases, the doctor will likely deal with those first.

As to the actual low testosterone, the doctor may prescribe testosterone replacement therapy (TRT). This treatment replenishes the levels of testosterone in the body, and helps to preserve the proper functioning of body processes affected by low testosterone.

In addition, you might also be prescribed a testosterone supplement treatment to get your testosterone levels back up.

Apart from medical options, you can also pursue lifestyle adjustments to boost your testosterone, particularly if the problem is not severe. Lifestyle adjustments include following an exercise program to lose weight, quitting smoking, eating healthy, and getting plenty of rest, including sleep.

Soft Low Carb Diet

Source: https://www.life123.com/article/signs-of-low-testosterone?utm_content=params%3Ao%3D740009%26ad%3DdirN%26qo%3DserpIndex

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Low Carb Diet French Doctor

Low Carb Diet French Doctor

The humiliation of Dr Dukan: His 'miracle' diet made him millions. But after being banned as a doctor in his native France, is his empire about to crumble?

• Carole Middleton, Katherine Jenkins and J-Lo have tried the Dukan Diet
• More than 11million copies of his book have sold worldwide
• But diet guru has been slammed by France's national medical board for 'breaching ethical regulations'
• Experts have criticised his four step diet plan as nutritionally unbalanced
• Some dieters have gone on to regain the weight they lost

Published: 22:52, 17 July 2013 | Updated: 23:26, 17 July 2013

A huge painting of an impossibly slim and sexy woman, spread-eagled and completely naked, greets visitors to diet guru Pierre Dukan's beautifully-appointed consulting room in an expensive Paris neighbourhood.

Not exactly what one expects in your average doctor's surgery, but the implication is clear: believe in me and miracles can happen.

In the grand tradition of the travelling snake-oil salesman, Dukan sells dreams and - until this month when he was hit by a damning French official report branding him deceitful and unethical — he has done so hugely successfully.

Discredited: Nutritionist and dietitian Dr Pierre Dukan

Their slimming secret? Jennifer Lopez and Pippa Middleton are said to have tried the controversial diet

An international weight loss phenomenon, he is credited with helping squeeze the Duchess of Cambridge into her wedding dress and with working similar slimming marvels on Kate's mother, Carole, and sister, Pippa.

Other celebrities who have followed his regime - usually to shed pounds after having a baby - include Jennifer Lopez, Penelope Cruz, Gisele Bundchen and Welsh opera singer Katherine Jenkins. And it wasn't just faddy showbusiness stars who became converts.

After interviewing Dukan on Woman's Hour, Jenni Murray started down his calorie-busting path. Even President Francois Hollande reportedly adopted the Dukan diet so he could have more luck reining in his expanding waistline than he has had with runaway French spending.

And where stick-thin celebrities lead, the public is sure to follow. Dukan's diet book, published in France in 2000 and the UK in 2010, has sold more than 11 million copies worldwide, been translated into 14 languages and published in 32 countries.

In the family: As well as Pippa, Kate and Carole were said to follow the Dukan Diet before the royal wedding

An international phenomenon, he launched an online diet 'coaching' business as well as online shops. There are enough Dukan books for a library, including The Dukan Diet Life Plan, The Complete Dukan Cookbook and Dukan: The Oat Bran Miracle. Last year, his company registered a turnover of £33 million.

The charming, dapper Frenchman knows who to thank. When asked to explain his success in Britain, he said simply: 'It works, and Carole Middleton.'

In late 2010, Mrs Middleton went on record about his diet to say she had been 'doing it for four days and I've lost 4lb'.

For many, the Dukan Diet did produce extraordinary, even life-changing, results. But there were always rumblings of dissent about his quick-fix diet formula of rapid weight loss tied to a strict regimen of 72 protein rich foods and a blanket 'non' to fats and carbohydrates.

Hadn't this been tried before with the Atkins diet, some asked. But who cared so long as he was winning the war on our waistlines?

The Carole effect: Dr Dukan said Mrs Middleton's endorsement was a huge factor in his success in Britain

Now, though, the Dukan phenomenon is falling to pieces before our eyes. The 72-year-old nutritionist has been censured in the strongest terms by France's national medical board for 'breaching ethical regulations' in prescribing the drug Mediator, an amphetamine derivative believed to have killed up to 1,800 people in France, to a patient who wanted to lose weight.

'In resorting to untruthful assertions, Dr Dukan displayed behaviour which lacks probity and discredits the profession,' reads the medical board's ruling. He was given an eight-day ban from practising medicine and ordered to pay £5,160 in legal costs to the complainant. He denies wrongdoing and has said he will appeal.

The penalties are purely symbolic as Dukan voluntarily struck himself off the doctors' register last year after complaints. But it is a huge blow to the image and reputation of a man who has long traded on being a respected medical practitioner rather than a quack.

The contents of the ruling are certainly damning. It says he prescribed a hugely controversial drug outside its main recommended use in treating overweight diabetics, and performed insufficient tests or follow-up checks.

He also lied about the time frame of the prescription and about the patient's medical history. Mediator - which was never approved in the UK or U.S. - was used for years in France on women who wanted to lose weight quickly. But it was withdrawn there in 2009 after the French health ministry blamed it for killing at least 500 people from heart-valve damage.

Dukan's patient - identified simply as 'Marie-Claude' in the French media - went to him to lose weight in 1971. Years later, she discovered she suffered heart-valve damage which experts traced to Mediator.

Will this spell the end for Dukan's diet empire? It is certainly true that he has never been branded a liar before. But the depressing truth is that the medical establishment has been attacking his dubious miracle claims for years, and yet people continue to flock to his banner.

Unsustainable: Daily Mail columnist Jenni Murray regained the weight she lost

On one level, it is easy to see the attraction. The four-step diet is helpfully simple and prescriptive, unfolding with all the determined precision of a military assault.

Step One is called the 'Attack' phase - two to seven days of eating as much as you want of 72 almost pure protein foods such as fish, lean meat, skimmed milk and fat-free cottage cheese.

Step Two - 'Cruise' - involves continuing to eat the high-protein foods together with 28 types of carb-free vegetables such as brussels sprouts and spinach.

Dukan calls Step Three 'Consolidation', adding fruit, bread, cheese and starchy foods.

Step Four is 'Stabilisation', where you supposedly eat what you like without regaining weight, apart from on Thursdays when you must stick to meat and eggs. For the rest of your life.

Medical critics have long argued it is dangerous, as are all heavily unbalanced diets. In 2011, it was voted the year's worst diet by the British Dietetic Association - worse even than those that advocate binge drinking or eating according to blood group.

'There is absolutely no solid science behind this at all,' an association spokesman said. 'This works on restricting foods, calories and portion control. Cutting out food groups is not advisable.'

Others have put it rather more forcefully. In the same year, Dukan lost a slander case against Jean-Michel Cohen, a nutritionist who told a French magazine the Dukan diet could cause 'serious health problems' such as a steep rise in cholesterol, cardiovascular problems and breast cancer. The hearing did not judge the case on scientific or health grounds but solely in relation to the slander claims.

Last year, it emerged that Ashley Harrison, a 50-year-old British advertising company boss, was left in a coma after trying the Dukan diet. He recovered, but experts later confirmed he had suffered ammonia poisoning because of a genetic disorder that left him unable to get rid of the large amount of nitrogen - a by-product of protein breakdown - building up in his body.

Bestseller: But the Dukan method has been criticised

Dukan was lambasted last year when he suggested France tackled its obesity problem (yes, even France has one, though Dukan trades heavily off his country's reputation for slender women) by giving extra marks to secondary school students who lost weight or stayed thin. Critics accused him of trying to create a nation of anorexics.

A different criticism that should surely register with his followers is that - in the long term - many believe it simply doesn't work. Jenni Murray told in the Mail how she had lost 5st on the Dukan Diet, only to put it all back on again just as quickly. She was hardly alone.

A survey of 5,000 French 'Dukanians', as followers are known, found 35 per cent regained the weight within a year, and 80 per cent had put it back on within four years.

Dukan's cunning solution has been simply to adapt his diet with new books, such as this year's Dukan Diet Desserts And Patisseries.

Dukan says he developed the diet in the Seventies as a humble GP when a patient asked him how he could lose weight without giving up meat. He has always insisted his methods are safe and healthy, claiming that he would never endorse his diet for anyone 'who is healthy and at their right weight'. But how many women in the world think they are at their 'right weight'?

It seems like a recipe for disaster for anyone to start a radically different eating regime merely because a self-appointed expert says you should. But, as Pierre Dukan and his ilk know only too well, dieting 'experts' are preaching to a congregation of the desperate.

Low Carb Diet French Doctor

Source: https://www.dailymail.co.uk/femail/article-2367537/Diet-guru-Dr-Pierre-Dukan-banned-doctor-France.html

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Dieta Cetogenica E Low Carb

Dieta Cetogenica E Low Carb

Você sabe a diferença entre as dietas cetogênica e low carb?

Com tantas opções de dietas disponíveis atualmente pode ficar difícil entender qual a proposta de cada uma e qual delas melhor se encaixa no corpo, objetivo rotina e bem-estar de quem pretende emagrecer.

Dois dos programas alimentares mais buscados por quem quer perder peso hoje em dia são as dietas cetogênica (também chamada de keto) e a low carb. Como as duas propõem um consumo reduzido de carboidratos para diminuir os ponteiros da balança, é mais complicado compreender quais as diferenças e benefícios de uma e outra.

As diferenças entre as dietas keto e low carb

A principal diferença se dá no nível de restrições de cada uma, sendo a keto mais restritiva que a low carb.

Na dieta low carb temos a proposta de diminuir o consumo de carboidratos para uma média de 50g a 150g diárias. Já a keto indica a diminuição na ingestão de carboidratos para uma quantidade ainda menor – de no máximo 50g por dia.

Outra diferença entre as duas dietas se dá no consumo de proteínas e gorduras. Enquanto a low carb recomenda apenas a diminuição do carboidrato, a alimentação cetogênica pede o aumento do consumo de proteínas e gorduras.

Um dos objetivos da dieta low carb é não gerar picos de insulina no organismo, por isso é aconselhado o consumo de carboidratos de absorção lenta. Dessa forma, o organismo queima a gordura disponível no corpo e impede a produção de novas células de gordura.

A dieta keto pretende quase que zerar os níveis de insulina no sangue para que o corpo entre em cetose e recorra ao estoque de gordura para manter seu funcionamento adequado. Por isso, a perda de peso é mais perceptível em menos tempo. Não é uma estratégia fácil de ser mantida, nem todo indivíduo se adapta ou tem indicação para uso.

Leia também: Dieta Cetogênica: O que é e como seguir a alimentação keto

Alimentos permitidos na dieta low carb

Ovos, carnes (vaca, frango, porco, cordeiro, peixes e frutos do mar), queijos, legumes (brócolis, couve, couve flor, berinjela, pepino, pimentão, aspargo…), frutas (tomate, coco, damasco, morango, kiwi, laranja, abacate, limão…), oleaginosas (amêndoas, nozes, castanhas…), gorduras (azeite, óleo de coco, manteiga), bebidas (água, café, chá, leite de coco), ervas, condimentos e especiarias.

Leia também: 5 frutas que você pode comer na dieta low carb

Alimentos permitidos na dieta keto

Óleos vegetais, castanhas, creme de leite, maionese, toucinho, frutas, legumes, verduras, ovos, carnes (boi, porco, frango, peixe e frutos do mar), queijos.

Leia também: Jejum Intermitente: O que é, como fazer e quais os benefícios

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Todos os textos assinados pela nossa equipe editorial, nutricional e educadores físicos.

Dieta Cetogenica E Low Carb

Source: https://vitat.com.br/dietas-cetogenica-e-low-carb/

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Baked Potato Low Carb Diet

Baked Potato Low Carb Diet

FREE PRINTABLE: LOW CARB & KETO FOOD LIST

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This post may contain affiliate links, which help keep this content free. (Full disclosure)

• Are potatoes keto friendly?
• How many carbs in potatoes?
• Is potato starch keto?
• Top 10 Keto Potato Substitutes

Potatoes are the gluten-free, vegetarian staple that pair with just about anything. But are potatoes keto? Find out if you can enjoy potatoes on keto here. To do that, we'll cover how many carbs are in potatoes (hint: it's a lot), and give you some delicious keto potato substitutes.

If you have more questions on whether certain foods are keto, consult this full keto food list… or get answers even faster with my keto cheat sheets.

Are potatoes keto friendly?

No, potatoes are not keto friendly. Although they contain no gluten, they still have a high amount of starch and carbs in a serving.

How many carbs in potatoes?

Are potatoes high in carbs? You bet — but the amount depends on the potato.

How many carbs in a potato?

A single medium russet potato has 35 grams of net carbs [*]— much too high for a traditional keto diet that aims for 20-30 net carbs per day.

What about carbs in baked potatoes?

A medium baked potato will have the same amount of carbs as a raw one – 35 grams of net carbs.

This does not include the carb count of any baked potato toppings you add, but those are typically negligible in comparison to the potato itself. That's one of the reasons that other vegetables with toppings can sometimes act as a stand-in (like the baked potato alternatives below!).

How many carbs in red potatoes?

A single baked red potato has 31 grams of net carbs [*].

Red potatoes are slightly lower in calories and total carbs than white potatoes, even when you compare the same weight of 100g. But in addition, they are often smaller.

Are any potatoes low carb?

As you can see, the carbs in potatoes are very high, and pretty similar, no matter what kind you have.

So, if you're wondering "can you eat potatoes on keto?" the answer is a firm no. The carbs in potatoes are simply too high to enjoy on a traditional keto diet.

Is potato starch keto?

For strict carb counters, potato starch is not keto: it contains 10 grams net carbs in a 1-tablespoon serving.

However, the answer of whether potato starch is keto is more nuanced. Some evidence suggests that supplementing with potato starch can reduce insulin sensitivity[*] and feed "good" gut bacteria[*], especially if that starch has never been exposed to heat.

You may want to reconsider the net carb count in potato starch, too. Research shows that in its raw form, it's a resistant starch and does not get digested like traditional carbohydrates [*]. So, it might not have the same impact as a traditional starch if used raw, but may be digested when cooked. The only way to know for sure whether potato starch is keto is to test it on yourself.

Top 10 Keto Potato Substitutes

If you're craving potatoes, there's a keto potato substitute for you. Depending on the recipe, these swaps might make you think you're really eating potatoes on keto!

1. Sautéed Radishes – Radishes take on a mellow flavor when cooked, and get a soft texture similar to potatoes. Visually, they even look like red potatoes.
2. Jicama French Fries – Crispy, salty, and totally guilt-free! This recipe makes chili cheese fries with keto chili on top, but they are great plain as well.
3. Rutabaga French Fries – You can swap potatoes with this veggie too, and the results are delicious. Dip them in sugar-free ketchup!
4. Keto Mashed Potatoes – This creamy, dreamy recipe makes the perfect side dish.
5. Zucchini Chips – Get all the crunch of potato chips, without inflammatory oils and extra carbs.
6. Keto Tater Tots – Just a few simple ingredients and you'll be back to childhood.
7. Keto Beef Stew – Celery root stands in for potatoes. Even my kids couldn't tell the difference!
8. Keto Sweet Potato Casserole – The perfect substitute for sweet potatoes, without actually adding any. Can you guess the secret ingredient?
9. Cauliflower Potato Salad – This keto potato salad swap wins everyone over!
10. Loaded Cauliflower Casserole – All the same flavor and comfort, without all the carbs in baked potatoes.

You might have noticed that keto cauliflower recipes are the most common low carb potato replacement, and with good reason. When cooked, it has a soft texture and neutral taste, perfect for taking on flavors of things typically made with potatoes.

So, are potatoes keto friendly? Definitely not — but there's a keto potato substitute for every taste if you know where to look. 😉

FREE PRINTABLE: LOW CARB & KETO FOOD LIST

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Baked Potato Low Carb Diet

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Is Low Carb Diet Good For Hypothyroidism

Is Low Carb Diet Good For Hypothyroidism

Lots of today's trendy diets — think Atkins, keto and sometimes paleo — are centered around low-carb foods. But cutting carbs to lose weight fast isn't a new idea. It's been around for more than 150 years. So what's driving the popularity of this eating plan?

With a low-carbohydrate diet, you keep your carbohydrates lower than what's typically found in Western diets, Jen Bruning, a registered dietitian and spokesperson for the Academy of Nutrition & Dietetics, told TODAY.

Processed foods and fast foods — common in Western diets — are often high in carbs. They can contain a lot of refined carbs that don't offer a lot of nutritional value. Low-carb diets limit these high-carb foods, as well as grains, starchy vegetables (like potatoes and peas) and fruit. They emphasize foods low in carbs and high in protein and fat instead, like meat, cheese and nuts, as well as leafy vegetables.

How does the low-carb diet work?

To start, there's no one low-carb diet. Different plans cut carbs down to different levels. The strictest diets aim to cut carbs down to zero. Others target 150 grams or less per day. As a comparison, the Dietary Guidelines for Americans recommend 225 to 325 grams per day as part of a healthy eating plan that doesn't focus on limiting carbs.

Bonnie Taub-Dix, a registered dietitian and author of "Read It Before You Eat It: Taking You from Label to Table," points out that carbs aren't all nutritionally the same. A slice of whole-grain bread, a small piece of fruit and four packets of sugar could all have about 15 carbs. "Those food all have completely different health profiles," she said. The bread has fiber, vitamins and minerals, and can help you feel full. The fruit might have fiber and antioxidants. The sugar has no nutritional value except for energy.

People want to know the best ways to lose weight and how to lose weight fast. But there's more to understand. "If you want to eat more healthfully and lose weight, you have to think about what your body needs and your health needs, not just your weight-loss needs," Taub-Dix said.

What does the research say about the low-carb diet?

What are low-carb diet benefits? Bruning said with low-carb dieting you might see improvements in blood sugar levels and weight loss. But the weight loss might not last. "Research also suggests a tendency to regain any lost weight when eating patterns return to normal," she said.

Sticking with a low-carb eating plan may help you maintain weight loss, though.

According to the Mayo Clinic, low-carb diets might help prevent or improve metabolic syndrome, diabetes, high blood pressure and heart disease.

A study published in the Journal of the American College of Nutrition found that for people with type 2 diabetes, diets that were low in carbs helped them lose weight and reduce the medication they needed to take to control of their diabetes.

Is low-carb a good choice for you?

You might want to try a low-carb diet if you're looking to lose weight in the short term or to prevent or improve metabolic syndrome, diabetes, high blood pressure or heart disease.

A low-carb diet includes a lot of other food options, so if you don't like diets with severe food restrictions you might like the variety it offers.

You may also want to look at the kinds of carbs you're eating to see where you can make changes. "If you examine your diet and feel you are lacking in non-starchy vegetables but eat lots of added sugar, you may choose to lower your refined carbohydrate intake in favor of more veggies," Bruning said.

And remember that low-carb diets are low in certain nutritious foods. "Plenty of higher-carbohydrate foods are very healthful. Think legumes, fruit and whole grains," Bruning said. "Low-carb diets also tend to be low in fiber, and fiber is known to be protective against heart disease and some cancers."

Taub-Dix is wary of any diet that eliminates an entire food group. "No one food or food group is going to be magical for you or horrible for you unless you have a food allergy or intolerance," she said. "We shouldn't demonize any one particular food or food group. That should be a red flag when choosing a diet — if a food group is eliminated, steer clear of that diet."

What do you eat on the low-carb diet?

Generally, low-carb menus will include foods that are higher in protein and fat.

On a low-carb diet, you're likely to eat foods like:

• Meat
• Poultry
• Fish
• Eggs
• Some nonstarchy vegetables

You'll cut out or limit:

• Grains
• Legumes like lentils, beans and peas
• Fruits
• Breads
• Sweets
• Pasta
• Rice
• Starchy vegetables like potatoes, corn and butternut squash
• Milk
• Sometimes nuts and seeds

Following a low-carb diet, in a typical day you might eat low-carb meals like:

• Breakfast: Omelet with cheese, mushrooms, tomatoes and spinach
• Lunch: Cobb salad
• Dinner: Chicken drumsticks with coleslaw
• Snack: Roasted pecans

The low-carb diet is similar to:

• Keto diet, which typically limits carbs to 50 grams a day or less
• Keto/FLEX 12/3, which blends a low-carb diet and fasting
• Low-carb, high-fat diet, which pairs a reduction in carbs with an increase in high-fat foods
• Paleo diet, which tends to be low-carb in practice because it emphasizes a lot of low-carb foods
• Atkins diet, which has a four phases of carb intake levels
• Zero-carb diet, which aims to reduce carbs to (you guessed it) zero

Is the low-carb diet effective long-term?

Compared with low-fat dieters, low-carb dieters may see a short-term weight-loss boost. But the gain tends to disappear after a year or two, according to the Mayo Clinic. It's possible that eating more protein and fat instead of carbs can help keep you feeling full, so you eat less.

Most studies of low-carb diets have lasted less than a year. So it's not clear yet if a low-carb diet has long-term health risks.

Talk with your doctor before starting a low-carb diet or any other diet — your doctor can recommend the best healthy diet for you, based on your needs.

Stephanie Thurrott is a writer who covers mental health, personal growth, wellness, family, food and personal finance, and dabbles in just about any other topic that grabs her attention. When she's not writing, look for her out walking her dog or riding her bike in Pennsylvania's Lehigh Valley.

Is Low Carb Diet Good For Hypothyroidism

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How Does Low Carb Diet Burn Fat

How Does Low Carb Diet Burn Fat

With Michael J. Gonzalez-Campoy, MD, PhD , Zarabi, RD, and Amy M. Goss, PhD , RD

Given all the buzz, adopting a ketogenic diet may be the perfect weight loss plan, especially if you have diabetes, or want to try this approach to lose those troublesome extra pounds. After all, it's a very low-carb meal plan that promises effective weight loss while also lowering your blood sugar to the point where you could possibly stop taking medication. By all accounts, the "keto" diet, as it's widely known, may even reverse type 2 diabetes, at least for some lucky individuals.

Another advantage to the keto diet: It can help reduce systemic inflammation, which can have a variety of negative effects on your entire body.

You can create meals that are appealing and delicious when following a keto diet. Photo: 123rf

Unlike some of the other popular low-carb diets, which typically are high in animal protein, the keto diet focuses on getting to the body to burn stored body fat instead of sugar as the main fuel. When body fat is broken down in the liver instead of glucose, s an energy byproduct known as ketones are produced.

Make Certain Your Keto Diet is Well Formulated

While like any diet, you need to find the right proportion and balance of macronutrients (ie, fat, protein, carbs) in order for your body to begin burning accumulated fat rather than stored glucose.

The amount of fat you eat when following a keto diet is quite a bit higher than on most other diets. You'll want to aim to consume about 60 to 75% of your calories come from dietary fat and 15 to 30% protein, with the remaining calories for carbs, says Sharon Zarabi, RD, director of the bariatric program at Lenox Hill Hospital in New York City.

"There is still some debate on the effects of saturated fats and what constitutes a healthy dose.  There has been quite a bit of buzz around grass-fed cows producing cream, dairy, and butter.  Ghee has been popular on the market as well, as a clarified form of butter," Ms. Zarabi says.  "It's really the trans fats that I think people need to understand and the harmful effects on the heart and cholesterol."

It's really the trans fats that you'll want to avoid completely. "Trans fats are highly processed, and heated to a point where they create free radicals in the body, which increase your risk of cancer.," she says, "Trans fats are found in hydrogenated oils (be on the lookout for this form of fat listed on the ingredients), and these are mostly used in the preparation of processed crackers and packaged foods."

The best low-carb foods include peppers, cauliflower, greens (eg, spinach, arugula, kale), and zucchini. When starting a keto diet, your goal should be to gradually reduce your carb intake to about 20 grams for at least two weeks but aim for six weeks in order to allow your body to adjust to this fat-burning process.

KETO DIET PLAN

Once you've reached ketosis, you will gain the benefits and be able to take a keto holiday (more on this later), which is necessary to manage for as long as you need to.

Working with a dietitian may be the easiest and more efficient way to find the right dietary balance for your physiological needs and overall health.

"The purpose of the keto diet is to push your body into a state of ketosis, where the body uses fat stores instead of its preferred form of energy, which is glucose," says Amy M. Goss, PhD, RD, an assistant professor of nutrition sciences in the School of Health Professions at the University of Alabama at Birmingham.

The Pros and Cons of Following a Keto Diet

Is it Healthy to Push Your Body into Ketosis?
"The major benefit of the keto diet is that it does work so you lose weight," says Ms. Zarabi. "But then again, it is a diet and like all diets, it is a short term solution, something you do, then you stop. It is not really a sustainable diet in real life situations. More importantly, your goal is not just to lose weight—anyone can lose weight. The more necessary goal is to keep the lost weight off."

The keto diet can be an effective way to reduce excess body fat but there are several cons that should be noted by anyone wanting to follow this eating plan, says Ms. Zarabi says. In fact, the keto diet has serious risks. For one thing, it's high in saturated fat, which has been linked to heart disease. Additionally, a nutrient deficiency and constipation could occur since the keto diet is very low in fibrous foods such as fruits, vegetables, and whole grains.

Liver problems for those with existing liver conditions could possibly worsen since the keto diet puts stress on the liver, and kidney problems could also occur. ⁴

If you are considering going on the keto diet, work with a knowledgeable practitioner or seek out a registered dietitian with experience in prescribing it and following you to avoid any adverse effects, Dr. Goss says.

Fair Warning: There Are Challenges to Choosing a Keto Diet

• The first few days are extremely difficult as your body tries to acclimate to such a low level of carbs. During this adjustment to burning fat instead of glucose, the side effects will make you feel awful; hence the term, keto flu.
• You'll be depriving yourself in social situations
• You'll need to prepare meals ahead and take them with you since you are confined to eating specific foods.

3 Common Mistakes to Keep In Mind When On a Keto Diet

• Use Fat Wisely Rather Than Excessively. While the keto diet means your food choices are geared to a low carb/high fat intake, it does not mean adding fat to everything you eat. You do not need to fall for one of the most trendy keto tricks— adding a pat of butter to your coffee. This might be useful at the very beginning as you transition away from a high carb diet but should not be continued once you are past the initial shift once your body has adapted to this new eating rhythm.  Instead, listen to your body for cues. If you are feeling hungry right after a meal, you probably didn't have enough protein or fat. When followed correctly, a keto-based meal will leave you feeling full and satiated for hours.
• Seek Nutritional Ketosis, Not Higher Ketone Levels. To gain the most benefit from this diet, you'll want to aim for a level of ketosis between 1.5-3.0 mol/L on a blood ketone meter. You'll be there when you are eating well-designed meals that carry you through to the next meal without hunger or other adverse symptoms (ie, nausea, insomnia, crankiness, inability to exercise). Higher ketone levels suggest you have more circulating ketones in your blood but don't confuse this with efficient fat burning, which is the goal of this diet.
• Ketosis Isn't Forever.It's recommended that you follow this diet to arrive at a state in which your body adapts to burning fat and glucose stores for fuel. Then you'll want to take an occasional ketosis holiday, adding a serving of unprocessed, whole grains to allow your body to chance to work less hard. Staying in ketosis long-term—without breaks— can cause muscle aches, nausea, and fatigue.

Adhering to the keto diet puts your body into a state of ketosis, which sounds similar to ketoacidosis. However, don't confuse these terms as ketosis and ketoacidosis are two very different physiological states, Dr. Goss explains.

Know the Difference Between Ketosis and Ketoacidosis

"Ketosis is a normal physiological response that occurs when you eat a high fat, low carb diet, while ketoacidosis is more pathological," she says. "It happens in people with diabetes whose blood glucose is very high (hyperglycemia). You can't put yourself into ketoacidosis the way you can put yourself into ketosis."

When in ketosis, the body begins to burn stored fats for energy, and this results in the build-up of acids, known as ketones, in your blood. A person following the keto diet aims to burn unwanted fat by actually pushing the body to rely on fat, not carbohydrates, for energy. This process occurs when there isn't enough glucose available to burn, so the body turns to stored fats instead.

You are likely to realize that your body has achieved ketosis because you may have a dry mouth, increased thirst, and find yourself needing to urinate more frequently, Dr. Goss says. "You are ridding your body not only of ketones but electrolytes such as sodium, potassium, and magnesium," which may lead to dehydration, she says, so drinking plenty of fluids will help reduce any problems even if it means more trips the bathroom. "Bad breath is also commonly noticed as a result of the body trying to eliminate acetones produced during ketosis."

Ketoacidosis most commonly arises with people with diabetes. Diabetic ketoacidosis occurs in response to a severe lack of proper insulin activity whereas alcoholic ketoacidosis is a harmful metabolic condition arising when someone consumes alcohol but no food, explains Michael J. Gonzalez-Campoy, MD, PhD, medical director and CEO of the Minnesota Center for Obesity, Metabolism, and Endocrinology, in Eagan, Minnesota. Either way, this is a dangerous situation.

"Both alcoholic ketoacidosis and diabetic ketoacidosis create medical emergencies due to the rapid change in the body's acid-base balance," Dr. Gonzalez-Campoy says. "The rapid drop in the pH of the blood, which is called acidosis, can depress the nervous system and muscle function, causing a person to become unconsciousness due to vascular collapse."

Common complications of diabetic ketoacidosis include very low blood sugar, or hypoglycemia, and swelling of the brain (cerebral edema). As such, when a person is in ketoacidosis, there is such a high level of ketones produced that can push a person into cardiac arrest (heart attack) or kidney failure. Hence, the very important reason for taking occasional keto breaks go give your body a bit more nourishing carbs.

The Story Behind How the Ketogenic Diet Came to Be

The ketogenic diet was originally formulated by doctors to help treat people with epilepsy, and it was found especially effective in children who didn't respond to medication.^1,2 Indeed, the keto diet has been found to reduce the frequency and intensity of seizures, which are common complications of this condition.

This high fat/low carb diet may also help improve certain other neurological disorders like Alzheimer's disease and Parkinson's disease,³ according to the Epilepsy Foundation. More than half the children with epilepsy who were put on the diet experienced half as many seizures, while 10 to 15 percent of the patients who followed this diet became seizure-free.

The keto diet has also been studied as a possible cancer therapy. In a study focusing on people with cancer who followed the ketogenic diet as a medical therapy,⁴ the authors reported: "There is a great need for complementary approaches that have limited patient toxicity while selectively enhancing therapy responses in cancer versus normal tissues.

Ketogenic diets could represent a potential dietary manipulation that could be rapidly implemented for the purpose of exploiting inherent oxidative metabolic differences between cancer cells and normal cells to improve standard therapeutic outcomes by selectively enhancing metabolic oxidative stress in cancer cells."

In another study looking at ketogenic diets as a treatment for cancer,⁵ this research team concluded, "based on the results of rigorous preclinical and clinical studies performed thus far, the KD would appear to be a promising and powerful option for adjuvant therapy for a range of cancers. Cancer-specific recommendations await the findings of randomized controlled clinical trials."

Proponents of the keto diet say that when and followed precisely, it does not "starve" the body.  "A well-formulated keto diet includes all the food groups and therefore provides adequate intake of micronutrients," says Dr. Goss. "There is ample scientific evidence from randomized clinical trials supporting the therapeutic effects of the diet in treating a number of chronic disease conditions besides epilepsy, including type 2 diabetes [node/59538], non-alcoholic fatty liver disease, even obesity."

She adds that the research supports the safety and effectiveness of following a keto diet even in older adults with obesity as it seems to help improve body composition and improve metabolic health.⁶ "We saw significant reduction in body fat while lean mass was preserved and significant improvements in insulin sensitivity and the lipid profile in response to a ketogenic diet when compared to a standard 'balanced' diet," Dr. Goss explains.

Anyone who takes medications for diabetes or hypertension should consult with a physician before starting on the keto diet, she adds. And it is not for everyone: Individuals who are dependent on insulin (those with type 1 diabetes) should never follow the keto diet, says Dr. Goss.

Additionally, since ketosis can be harmful to a fetus, the keto diet should be avoided during pregnancy. "Also, ketones are harmful to patients who cannot correct the metabolic acidosis caused by them, ie, those with liver, kidney, or pulmonary disease," Dr. Gonzalez-Campos adds.

The keto diet is not for children or adolescents either, and a long-term complication can be growth retardation in children.⁵

If you decide to follow the diet, you'll want to have an individualized meal plan, stresses Dr. Gonzalez-Campos. "The best possible clinical outcome is for each individual to meet her nutritional needs from well-balanced meals," he says. "Ideally, we should all have the benefit of medical nutrition therapy and we should all avoid extremes in nutrient restrictions."

Last updated on 02/26/2019

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How Does Low Carb Diet Burn Fat

Source: https://www.endocrineweb.com/news/diabetes/61638-keto-diet-good-bad-being-ketosis-good-way-lose-weight

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Is Keto Diet Just Low Carb

Is Keto Diet Just Low Carb

Is there a difference between low-carb vs. keto? Is following a ketogenic diet and eating foods low in carbs the same thing? And is one eating plan better than the other? Here are the answers to all of your questions!

Jump to:

• Which Diet Is Better For You?
• The Main Difference Between Keto and Low-Carb
• Keto vs. Low-Carb: Ketosis
• Low-Carb vs. Keto: Weight Loss
• Protein and Gluconeogenesis While In Ketosis
• Low Carb vs. Keto: Final Thoughts
• Easy Low-Carb And Keto Diet Recipes

Which Diet Is Better For You?

After years of being told dietary fat is bad, an ever-increasing number of people are now aware it isn't harmful.

Growing research now show sources of carbohydrates—other than low-starch vegetables and low-sugar fruit—are responsible for many preventable chronic disease. This explains the surging popularity of the ketogenic diet.

The practice of eating ketogenic foods is approximately 100 years old. But, the original purpose of the diet was to treat neurological disorders such as epilepsy rather than losing body fat.

Over the years, it was discovered that the keto diet has many other benefits too. Losing weight is just one of the advantages of strict carbohydrate restriction.

The Main Difference Between Keto and Low-Carb

The main difference between keto and low-carb diet is the macronutrients. When people follow the keto diet, they track how many grams of carbs, protein, and fat they eat so they stay in ketosis (more on that in a bit).

There are some people that slash carbs from their diet without being ketogenic (keto). This is the biggest difference when looking at low-carb vs keto.

But, how can this be?

Keto vs. Low-Carb: Ketosis

In order to follow a ketogenic diet, you need to be in a state of ketosis. This simply means that your body is burning fatty acids (ketones) for energy instead of carbohydrate stores (glycogen in the liver and glucose in the blood).

Now, it's possible to have dangerously high levels of ketones in the blood. This is a condition known as ketoacidosis. However, unless you have type 1 diabetes, you shouldn't have to worry about ketoacidosis.

The levels of ketones produced can be varied depending on daily macros. And, the amount of carbohydrates consumed is one of the big differences when looking at low-carb vs keto.

When you have normal levels of ketones in your bloodstream, your brain and the rest of your body are fueled by stored body fat. But, the only way to know for sure if you're in a state of ketosis is by confirming it through daily testing.

Ketosis Symptoms: How To Tell If You Are In Ketosis

There are blood, breath, and urine strips. Some keto experts recommend testing breath over urine bu,t blood meters are the most accurate.

The reason many recommend breath testing is that the urine and blood strips can only be used only once, making them more expensive in the long run. A breath analyzer is reusable.

However, urine strips only represent the ketone levels that you pee out and anything you eliminate represents excess. Therefore, urine strips simply measure excess ketones whereas breathalyzers and blood meters show up-to-the-minute ketone levels.

Keep in mind that just because you reduce the amount of carbs you eat does not mean that you are now burning body fat for energy. In fact, you might be better off eating slightly more carbs than you are if you're not in ketosis! This is particularly true when initially moving from high carb eating to low-carb.

If your body is still burning carbs for fuel rather than fat in the case of ketosis, and you drastically reduce the amount of carbs you eat, you can feel very lethargic. Some even get what's known as keto flu.

Low-Carb Eating Without Being In Ketosis

There's no need to be producing ketones to lose weight with low-carb. People who lower their daily intake to less than 150 grams a day have been successful in dropping pounds.

However, those who also reduce calories do better with a higher carb eating plan. That's because most of the carb intake should be from keto-friendly vegetables and fruits which are naturally low in calories.

Active people also tend to do better on a low-carb diet as fat is burned through exercise.

Need some examples of low-carb vs keto? I discuss different variations in ketosis in my guide on how to start a low-carb diet.

How To Eat Fewer Carbs

Say you used to eat several servings a day of high-starch and high-sugar carbs. We're talking heaping bowls of pasta, rice or other grains; bread; anything with white or wheat flour; ice cream; pastries, etc.

But now, you're only eating a couple of servings per day while following the low-carb diet tips. So now you've gone from eating 600 grams of carbs per day to only 150 grams.

The good news is that you're consuming far less carbohydrates that spike your insulin levels and produce wild blood sugar fluctuations.

The bad news is two-fold.

1. You still might be using your body's supply of carbohydrates for energy. Unless you're definitely in a state of ketosis, you're still not an efficient fat-burning machine.
2. If you're slashing carbs and not replacing those calories with mostly healthy dietary fat (avocados, fish oils, MCT oil, grass-fed butter, for example), you're at risk for feeling run down.

Importance of Healthy Fats

If your body was used to being supplied with tons of carbs, it may seem like you're in starvation mode now.

But in time, even if you're only eating 20 grams of net carbs a day, you will feel great and will burn fat. Of course, as long as you're eating enough calories, primarily from dietary fat.

But, what about weight loss? Will being in ketosis result in losing pounds faster?

Low-Carb vs. Keto: Weight Loss

It's possible to lose weight on both a low-carb diet and a ketogenic diet. But keep in mind that a ketogenic diet is a low-carb diet.

However, a carb restricted diet might not necessarily put you in ketosis. Which again, is why it's important to monitor daily if your goal is to use your own body fat for energy.

If you're simply eating low-carb but your goal is not to be in ketosis, you can still lose weight. This is especially true if most of the carbs you're eating are vegetables. And, you're exercising daily and your hormones are balanced.

Why It's Possible You Don't Lose Weight in Ketosis

As you can see, the differences between low-carb vs. keto has other factors besides the number of carbohydrates consumed.

If you are in a state of ketosis, it really is the best mechanism for weight loss. However, it is possible, theoretically, to be in ketosis but not lose weight.

For example, if your exercise routine involves weight lifting, you might weigh the same even after a couple of months of being in ketosis.

But one thing is for sure with ketosis: you will lose body fat.

As long as you remain in a state of ketosis, your body will be burning fatty acids for energy. So although your scale might read the same number after several days or weeks of being in ketosis, it's likely your pants will fit much looser.

Other Weight Loss Benefits Of The Keto Diet

There are several studies that suggest ketogenic diets are highly beneficial for obesity. It seems that when looking at low carb vs. keto for weight loss, being in a state of ketosis is an added benefit of keto.

This study concludes a ketogenic diet offers "physiological and biochemical basis and is able to induce effective weight loss along with improvement in several cardiovascular risk parameters."

In other words, a ketogenic diet isn't only great for weight loss but it also protects your heart.

Protein and Gluconeogenesis While In Ketosis

Suddenly eating way less carbs? And now you're eating more protein to replace carbs? Well, if you have too much protein, the protein can convert into glucose (carbohydrate).

This process is called gluconeogenesis. If you're in ketosis, it means that the protein you eat is not being converted into glucose. Another win for the ketogenic diet compared to standard low-carb!

And it doesn't matter, just in case you're wondering if the protein is from healthy sources such as grass-fed beef. When you're eating too much protein, some of it may convert into carbohydrate.

Low Carb vs. Keto: Final Thoughts

When it comes to assessing low-carb vs. keto for overall health, both eating plans can be sensible. However, in terms of weight loss, or more specifically fat-loss, keto is more of a guarantee than low-carb.

And even if you're eating 100 net grams of carbs per day, that amount might actually shift you out of ketosis. For this reason, if you really want to get leaner, you may as well take the extra step and get into ketosis.

However, many do well on a standard low-carb eating plan where the majority of carbs come from vegetables and fruit.

So really, the best plan is the one that works the best for you.

Easy Low-Carb And Keto Diet Recipes

As you continue on your low-carb diet, here are some really easy recipes that will make it easier to cut out those carbs.

• Keto Instant Pot Lasagna only has 6 grams of net carbs per serving with a scrumptious sauce.
• Keto Butter Chicken tastes just like your favorite Indian food takeout – serve it on cauliflower rice.
• Low-Carb Stuffed Peppers taste amazing on Taco Tuesday.
• Salmon Loaf with Dill White Sauce has a fresh bright taste and is a very filling way to enjoy this healthy fish.
• Fried Cabbage and Sausage Recipe is a dish you can make on busy weeknights.

★ FOLLOW ME ON FACEBOOK, PINTEREST, AND INSTAGRAM FOR MORE EASY KETO RECIPES.

Is Keto Diet Just Low Carb

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Is A Low Carb Diet Bad For You

Is A Low Carb Diet Bad For You

Photo Courtesy: GlobalStock/Getty Images

Food provides your body with the energy it needs to perform all of life's basic functions, from breathing and pumping blood to more complicated movements and tasks. Even in a state of rest, your body is constantly working. Case in point: your body uses most of its energy stores while resting, which is why it's important to replenish those stores by consuming enough calories each day.

According to the U.S. Department of Agriculture (USDA), a person assigned male at birth should consume between 2000 and 2800 calories per day, whereas a person assigned female at birth should consume between 1600 and 2400 per day on average. Any diet that contains 800 calories a day or less is considered a low-calorie diet. While unhealthy fad diets might lure folks into visions of ultra-quick weight loss, an 800 calorie diet can pose serious health risks, especially if it's not prescribed by your doctor.

In some cases, doctors prescribe low-calorie diets to patients, but, unlike the folks behind fad diets, a medical professional will ensure that there's not only a legitimate, urgent need for the diet, but that the patient will receive all the nutrition and support they need while following the regimen.

Here, we'll delve into the ways a very low-calorie diet can be unsafe and unhealthy as well as some more realistic alternatives when it comes to weight loss goals.

Your body needs nutrients, such as fiber, vitamins, minerals, and protein, to stay healthy day-to-day and in the long term. For example, you need calcium for bone health, potassium or magnesium for heart health, and fiber for gut health, to name a few. Without enough calcium, you put yourself at an increased risk for bone diseases and fractures.

 Photo Courtesy: VioletaStoimenova/Getty Images

Without enough potassium or magnesium, your heart rhythms could become irregular, you could experience heart palpitations, or you could have a stroke or heart attack. Too little fiber can lead to constipation, unhealthy blood sugar levels, and even colon cancer. With a diet of 800 calories a day, it's almost impossible to get all the nutrients your body needs.

2. You'll Feel A Lot More Sluggish

A very low-calorie diet will cause your body to go into survival mode. This means your muscles will start to break down for their stored glucose to get your body the energy it needs to function. Even if you work out, your muscle mass will likely decline, giving you less strength for movement of all kinds.

 Photo Courtesy: Kathrin Ziegler/Getty Images

Furthermore, without consuming enough calories per day, your metabolism starts to slow down in an effort to conserve energy. This will also cause you to feel a lot of unnecessary fatigue.

3. Your Overall Quality of Life Will Probably Decline

Very low-calorie diets can cause a slew of different negative side effects that are not only bad for your health, but uncomfortable. Most likely, you will always feel hungry and extremely fatigued. You may also experience constipation, diarrhea, dizziness, stomach cramps, headaches, dry mouth, and hair loss.

 Photo Courtesy: LaylaBird/Getty Images

Very low-calorie diets can also lead to an eating disorder. For instance, extreme calorie-cutting can trigger spiked hunger levels, leading to binge eating. Most would probably agree that the pain and discomfort that comes with an 800 calorie a day diet alone make it not worth pursuing.

4. Your Mental Abilities Won't Be As Sharp

Your brain needs a continuous supply of glucose to function normally. Without it, your mental prowess will begin to lag. Glucose isn't the only thing your brain needs either. Nutrients are also necessary to keep it running correctly.

 Photo Courtesy: Image Source/Getty Images

When you put your body through a very low-calorie diet, your starved brain could easily forget how to do basic tasks like cooking an egg or turning on a lamp. Your ability to focus on anything from a simple conversation to a television show to your work will also decline.

5. You'll Increase Your Likelihood For Gallstones

One of the most common serious side effects of an 800 calorie a day diet is gallstones. This happens because your body will begin to break down fat to get the energy it is missing, which, in turn, causes the liver to secrete higher-than-normal levels of cholesterol.

 Photo Courtesy: Ruben Earth/Getty Images

When that high cholesterol combines with bile, gallstones can easily form. Gallstones are common for people who are rapidly losing weight. They cause a significant amount of abdominal pain and can even require surgery.

6. The Weight Loss Typically Does Not Last

A meta-analysis of 29 studies (see Resource Links) found that low-calorie diets helped people lose weight in the short term. However, that weight loss usually did not last long-term.

 Photo Courtesy: stockvisual/Getty Images

The reason for this is simple: once you stop the diet, the weight comes right back. Because an 800 calorie diet is not even remotely sustainable for health reasons, steer clear of it, as it won't even give you the results you want.

Alternatives to a Very Low-Calorie Diet

An 800 calorie a day diet is dangerous and unsustainable. Instead, if you want to lose weight by cutting calories, there are several, much safer alternatives.

Try Intermittent Fasting

Intermittent fasting is a pattern of eating where you have periods when you can eat and periods when you cannot. It doesn't matter what you eat during your eating times. The only restriction is when you eat. Some of the most common intermittent fasting cycles are 16-hour and 24-hour fasting periods. The 16-hour fasting cycle allows you to eat for eight hours each day. The 24-hour fasting method is done only twice per week.

Fasting was a part of human evolution; back in the hunter-gatherer days, limited access to food sources meant that people went for day without eating. As such, humans evolved with the ability to function without eating for longer periods of time. Intermittent fasting has become a popular way to lose weight, and studies have shown it to be safe and effective as well when done properly. Be sure to consult a nutritionist or medical professional before starting a fasting regimen.

 Photo Courtesy: yulkapopkova/Getty Images

Try a Slightly Higher Calorie Count Per Day

The 800 calorie per day diet may be unsafe, but upping your daily calorie count just a tad is not generally considered dangerous. There are many easy-to-follow 1200 calorie diets and 1200 calorie menus around, and the 1200 calorie diet is within the standards of health safety for many folks. The 1400 calorie diet is another great option for people of all genders. Overall, researchers have found both the 1200 and 1400 calorie diets to be safe and effective ways to lose weight. So long as you consume enough nutrients each day, restricting your calorie count can be done safely.

Resource Links:

• "Long-term weight-loss maintenance: a meta-analysis of US studies" viaThe American Journal of Clinical Nutrition
• "Estimated Calorie Needs per Day by Age, Gender, and Physical Activity Level" via U.S. Department of Agriculture (USDA)
• "Very low calorie diets" via National Health Service (NHS)

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Source: https://www.symptomfind.com/health/dangers-of-very-low-daily-calorie-intake?utm_content=params%3Ao%3D740013%26ad%3DdirN%26qo%3DserpIndex

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